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Order of Exercises Place most important exercises first – If the client needs to increase lower-body strength, then place lower-body exercises first in the workout ACSM Position Stand: – Power exercises performed before strength exercises E.g., power clean before squat – Large muscle group exercises performed before small muscle group exercises E.g., squat before calf raise – Multi-joint exercises before single-joint exercises E.g., squat before knee extension 4

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Rest Intervals If goal is strength/power, then rest ~2-3 min between sets – Strength/power gains will be attenuated if rest intervals are too short – For assistance exercises, 1-2 min should suffice If goal is muscular endurance, then rest 1 min between sets 9

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Physiological Basis of Periodization The bodys response to stress (exercise) is described by the General Adaptation Syndrome (GAS) and Supercompensation (SC) Theory GAS and SC are similar methods used to describe the same process: responses and adaptation to stress 13

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General Adaptation Syndrome (GAS) 14

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Supercompensation (SC) Theory 15

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Applying GAS/SC to S&C A scientifically based exercise prescription can significantly improve performance in a relatively short period of time Consequences of a training program that is monotonous (doesnt change over time) or utilizes insufficient recovery: – Plateau in performance (best case scenario) – Decrease in performance – Injury from overuse (worst case scenario) 16

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Periodization In general, as the athlete progresses from the post-season to the in-season, the training priorities shift from: – Non-specific activities to Sport-specific activities – High-volume/low-intensity to High- intensity/low-volume 18